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Old 04-06-2012, 12:22 AM   #1
Cajun Michaels
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Join Date: Apr 2012
Location: Kingston  Kingston
Posts: 3
Tendonitis in the knee

I used to run alot on asphalt surfaces, then i skipped for about 20 minutes then i do squats. One day i developed this pain in ma knee and i had to stop working out. I went to the doctor and she told me it was tendonitis, but she didnt say specifically where. She gave me a knee brace and ant-inflammatory medicine, this is over 3 weeks now, I can walk fine without pain but if i attempt to run i will start to feel it it again. I really miss running, what can i do to help speed up the recovery.

Thank You!
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Old 04-06-2012, 07:48 AM   #2
Daniel Pope
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Join Date: Jun 2010
Location: Waterford Works  NJ
Posts: 492
Re: Tendonitis in the knee

Hey Cajun!

You could be getting pain for a ton of reasons! Pain in your knee can be coming from a lot of places.

1. Weakness in the hips/core

2. Flexibility problems at the ankle

3. Weakness in the foot

For one you might want to try some exercises to strengthen your hip external rotators, abductors and extensors.



Strengthen the core with plank progressions


Some single leg balance work while controlling your foot arch can be helpful as well.


Mobilize Your Ankles


Do you have flat feet or foot problems?

Are you resting completely or still running? What brings on pain? By now you've probably figured out that this is a complex situation! Best case scenario at this point is to probably go back to the doc and ask to see a physical therapist or find another health professional. This probably isn't a scenario to self treat.

Dan Pope
Physical Therapist, Coach, Athlete - My website: Injury Prevention Info so you can continue to enjoy crossfit pain free
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